Tuesday, January 26, 2010

Poll Results

It is no suprise that most of us crave sweets. These types of foods can be loaded with empty calories and wreak havoc on our diet. Here are some helpful tip to control that sweet tooth.
  1. Try fruit. Fruit has natural sugar and if you include it in your diet, you are less likely to crave sugar.
  2. Set aside 150 calories per day for sweets. Portion control is key. An ounce of chocolate, a half of piece of cake, 25 jelly beans, or 1/2 cup of regular ice cream.
  3. Be careful of sugary beverages. These can really add up. Look for reduced calorie juices, teas and sugar free hot cocoa.
  4. Fruit with a little whipped cream makes a great dessert.
  5. Try sugarless gum.
  6. If you want a full dessert, make sure to have a light lunch and dinner full of lean protein and vegetables.

Make Mott's applesauce a part of your heart-healthy lifestyle. This delicious classic offers you many benefits:

  • Eating apple sauce as part of a diet low in saturated fat promotes heart health*
  • Antioxidant vitamin C to help support a healthy immune system
  • Naturally fat- and cholesterol-free
  • Naturally sodium free

Monday, January 25, 2010

How is it going?

So, how is your weight loss going? Are you running into any issues? Have you had some success? Please share with me your questions, concerns or triumphs.

Here are some additional weight loss tips:

  1. Fill half your plate with vegetables. A cup of rice has 200 calories, but a cup of cooked veggies only has about 50. The high fiber vegetables will help satisfy your hunger before you overeat the other grains and protein.
  2. When cooking, bulk up your meals with vegetables. You can have twice as much pasta or rice loaded with vegetables than just fatty sauces or dressings. Same with omelets. Think broccoli, carrots, and tomatoes.
  3. Eat breakfast. This one simple step will help you jump your metabolism. It will also keep your blood sugar steady. You’ll be less likely to overeat later in the day. Balance carbohydrates with protein and a little fat.
  4. Eat five or six small meals or snacks a day instead of three large meals. You will consume fewer calories per day. Your body releases less insulin, which keeps blood sugar steady and helps control hunger. Aim for 100-200 calories snacks—piece of fruit, non-fat yogurt, a handful of nuts.
  5. Make water your primary drink. It’s okay to have some juice with breakfast or a little coffee with some low fat creamer and sugar substitute. . Water should be your main drink for the rest of the day instead of juice or soda. The average person consumes an extra 245 calories per day from soft drinks. That can add up to an extra 25 pounds per year. Soft drinks don’t trigger a sense of fullness the way food does.
  6. Avoid white foods (simple or refined carbohydrates). White flour and added sugar can wreak havoc on your blood sugar, which can result in weight gain. But not all carbohydrates are bad. Try whole grain breads, pasta and brown rice. You will be more likely to feel satisfied. They have fiber and provide energy. Look for 3g of fiber per 100 calories.
  7. Choose leaner protein. Loins, skinless turkey or chicken, white meat, fish, beans, and soy protein are great choices.
  8. Salmon is great. It has omega 3 fatty acids, which is good for the heart and helps reduce stroke. Aim for two 3-ounce servings per week. You can also take 1000mg of fish oil capsules. Flax seed and walnuts are also good choices.
  9. Choose low fat or non-fat dairy. You can reduce calories by 20% just by going to 2% milk instead of whole. . Same with cheese and yogurt. People who eat yogurt when dieting have been shown to lose more weight and fat than those who don’t. Calcium inhibits the production of fat cells and boosts the breakdown of fat.
  10. Cook with olive oil and bake with canola oil instead of butter. They are heart healthy fats. We need some fat in our diet to help absorb vitamins A,D,E, and K.

Thursday, January 21, 2010

I want something sweet!

Looking for something to satisfy that sweet tooth?

How about yogurt? Adding yogurt to your diet may inhibit fat absorption in the small intestine. And that means having less of it to store around your hips, thighs, and belly.

Portable YoTastic yogurt is a great treat. Take it with you when your on the run or freeze it for a delicious, slushy treat. Satisfy your sweet tooth and do something good for your body!

Tuesday, January 19, 2010

Healthy Recipe

Parmesan-Crusted Chicken Breasts with Crisp Zucchini Chips

Prep Time: 10 minutes
Cook Time: 16 minutes
Yield: Makes 2 to 3 breasts, 3 cups chips

for the chips
1 medium zucchini, thinly sliced
1 medium yellow zucchini, thinly sliced
Zest and juice of 1 lemon
1/4 cup fresh grated Parmesan cheese
1/2 teaspoon coarse salt
1/2 teaspoon coarse pepper
1/4 cup fresh basil leaves, chiffonade

for the chicken
1 egg
1/2 cup fresh bread crumbs
1/2 cup fresh grated Parmesan cheese
1/2 teaspoon coarse ground pepper
1/4 teaspoon salt
1 teaspoon finely chopped fresh rosemary sprigs
1 package (14 ounces) Just BAREâ„¢ Hand-Trimmed Boneless Skinless Chicken Breast Fillets Hand-Trimmed Boneless Skinless Chicken Breast Fillets
2 tablespoons olive oil, divided
1/4 cup finely chopped fresh parsley

• On large platter, lay zucchini slices; sprinkle with remaining ingredients. Let stand at room temperature while sautéing chicken or make ahead and refrigerate.
• In shallow bowl, whisk egg.
• In shallow plate, stir together bread crumbs, Parmesan cheese, pepper, salt and rosemary. Dip chicken breast in egg then toss in bread crumb mixture to coat. Repeat with remaining breasts.
• In large skillet, sauté chicken breasts in 1 tablespoon olive oil over medium high heat for 6 to 8 minutes per side, or until golden brown. Add additional olive oil while sautéing if necessary. Sprinkle with parsley. Serve with zucchini chips.

Nutritional Information• • PER SERVING • Calories 410 • % Calories from Fat 44% • Total Fat 20g • Saturated Fat 6g • Cholesterol 175mg • Sodium 900mg • Total Carbohydrate 11g • Dietary Fiber 2g • Protein 46g • Sugars 4g • % DAILY VALUE • Vitamin A 25% • Vitamin C 32% • Calcium 34% • Iron 16% • DIETARY EXCHANGES • Lean Meat 6 • Fat 2 • Vegetable 1

Monday, January 18, 2010

A Healthy 2010

Are you ready to lose those extra ten pounds or more? Did you know that studies have shown that when an individual loses at least 10% of their body weight, they start to see significant health improvements such as decreases in blood pressure, lipid levels, and blood sugar? Join the Live Well “ Lose 10 pounds in 10 weeks” contest to help lose the weight and improve your overall well-being. You can follow this blog for the next 10 weeks to obtain healthy tips, recipes and more. Feel free to comment, ask questions or offer helpful weight loss tips of your own. I look forward to hearing from you and helping you make 2010 a healthier year.

Unfortunately, there is no magic solution to losing weight. To truly lose 1 pound you need to eliminate 3,500 calories. This can only happen by moving more and eating less. So to lose about 1 pound per week, you would need to cut 500 calories per day. This might seem like a huge number but it could mean just cutting down on portion sizes, eliminating or cutting back on sugary beverages; increasing physical activity. I have listed some healthy ways to lose weight. Be sure to follow this blog for the next 10 weeks to obtain healthy tips, recipes and more. Feel free to comment, ask questions or offer helpful tips of your own.

  1. Keep a food diary and write down everything you eat for one week. Most people wind up eating 15 percent less than those who don’t record their intake. This is also a good way to recognize what your pitfalls are.
  2. Pare down your portions. Remove one-third of the food you are eating on your plate. We are a super sized nation. We eat far more then our bodies need. The more food on your plate, the more you’ll eat regardless of hunger. Serve yourself less and you’ll eat less.
  3. Eat on smaller plates. The less food in front of you, the less you’ll eat. Instead of the 10-14 inch dinner plate, serve your main course on salad plates 7-9 inches wide. Try and 8 ounce glass instead of a 16-ounce glass. Especially when it comes to high calorie beverages like soda, juice or alcohol.
  4. Fill up on nutrient dense foods. Choose foods that are high in nutrients but usually lower in calories. Fruits and vegetables are a good example. These are volumizers. They help fight disease, lower blood pressure and bad cholesterol and manage diabetes. Aim for 5 servings a day.
  5. Fill up on water rich foods first. Dinner salads, vegetable platters and broth based soups. This will fill you up so you’re less likely to overeat your main course.

Be sure to check back for more tips and healthy recipes.

Monday, January 4, 2010

New Year Resolutions

I'm usually not the best at making New Year resolutions. I find just a couple of weeks into the new year I'm already going back to some of my old habits. We all know that old habits are hard to break, so try not to overwhelm yourself with too many resolutions for 2010. Make your resolutions simple and to the point. Write them down and keep them posted. Check your progress on a weekly basis and reevaluate if need be. Here are some of my resolutions for the new year. Feel free to share yours with me and let's make 2010 a great year!

1. Take more time for myself--time to exercise, breathe, listen to my favorite music, etc. Time to yourself can help reduce stress and increase happiness.
2. Worry less--learn to control the things I can and let the other stuff just happen.
3. Try not to eat in front of the television-- this is a habit that will be hard to break. My family and I like to snack after dinner sometimes and that usually happens while watching television. Eating mindlessly can result in too many extra calories. I will turn off the TV and truly enjoy my "portion controlled" snacks.
4. Try a new exercise routine-sometimes we can get stuck in an exercise rut and it's nice to shake things up a bit. I'm thinking of taking up swimming!

I'll let you know how I'm doing and I hope you keep me updated as well.

Keep your eyes open for the Live Well "Lose 10 pounds in 10 weeks in 2010" contest coming soon!!!!!!!!!!!!!!!!!!!!

Hope Danielson
Health & Wellness Advisor
Niemann Foods